And How Smart Nutrition Can Help
Stress, sniffles and sudden sick days… ever noticed how you always seem to come down with something right after a big presentation or just as your holiday starts? It’s not your imagination. Stress can temporarily weaken your immune system, leaving you more susceptible to illness. Think of your immune system as your body’s internal security team – always on duty, quietly defending against everyday threats. But like any good team, it needs support to stay strong and effective.
Bianca Jonischkeit, dietitian at FUTURELIFE®, explains that several factors can play a role in weakening your immune system. We are all generally aware that poor sleep and nutrition, as well as prolonged stress, are common culprits. But some other surprising contributors can also affect our immunity.
Did you know that:
1. Ongoing physically strenuous exercise/ activity without adequate recovery can suppress your immune system.
2. Certain medications or health conditions, like diabetes, TB, malaria, cancer and HIV/AIDS, can make it harder for your body to fight off germs and infections.
3. A healthy gut microbiome helps your immune system stay strong and balanced. But if that balance is disrupted, your immune system can become too weak, making you more prone to illness.
4. Age affects immunity, and as you get older, your immune system naturally gets slower and less effective. On the other hand, young children have immature immune systems, and their bodies are still learning how to recognise and respond to germs.
“Immunity isn’t just about avoiding illness; it’s also about building long-term resistance,” says Bianca. “The reality is that your immune system depends on consistent, healthy habits. It’s about everyday choices that aid your body over time, and nutrition can play a significant role in enhancing immune health. While no single food or supplement can prevent illness, certain nutrients may enhance the body’s natural defences.”
Vitamins A, C, D, E and B vitamins, plus minerals such as zinc, iron and selenium, all play important roles in supporting immune function. These can be found in everyday foods such as citrus fruits, spinach, sweet potatoes, bananas, carrots, lentils, eggs, and seeds. For those continually on the go, the trick is choosing convenient, nutrient-dense foods. For example, after a tough workout or physically strenuous day at work, a well-balanced meal that includes protein, carbohydrates, healthy fats, as well as fruits and vegetables containing antioxidants, can aid your body’s recovery and immune function.
Bianca notes that the road to a healthy immune system isn’t about perfection but about finding healthy options that fit into your lifestyle. For example, starting your day with a wholesome breakfast, snacking on nuts, fruit or yoghurt, and aiming for a colourful plate at dinner can all support immune health in simple, sustainable ways. Including berries and colourful fruits and vegetables – ‘eating the rainbow’- as part of your daily meals also ensures a varied, nutrient-rich diet.
While some factors that can weaken your immune system may come as a surprise, the steps to support it don’t have to be complicated. Small, smart choices – getting adequate high quality sleep, moderate exercise, eating foods that nourish you, and staying hydrated – all add up to a stronger, more resilient you.
“Your immune system is already working incredibly hard behind the scenes. Sometimes it just needs a little extra help to keep doing its job well,” Bianca concludes. “And honestly? It can be as simple as making thoughtful food choices that are realistic, sustainable, and fit your lifestyle while giving your body what it needs to build resilience.”
For more tips and articles on healthy nutrition or to view the full range of FUTURELIFE® products, visit www.futurelife.co.za.
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